Ask the Trainer: Stretch daily to restore balance

When people find out that I am a certified personal trainer and pilates instructor, they always have questions for me. "What's the best form of cardio for weight loss?" "How can I tone my arms (or legs, or abs, or any number of other body parts)?"

But recently the question I seem to be getting the most is:

"How often should I stretch?"

Daily.

Our muscles are designed to move through a range of motion, but many of us have jobs that require repetitive movements or sitting for long periods of time. Often this creates an imbalance in the body where some muscles are tense and tight. Stretching periodically throughout the day can help restore balance to your body.

Here are some guidelines:

? Do not bounce. You can damage your muscles and other soft tissue by bouncing.

? Do not stretch to the point of pain. You should feel a gentle pull in the muscle(s) you are lengthening, not pain.

? Hold each stretch for 20 to 30 seconds. Your muscles need at least that amount of time to relax and release into the stretch.

? Repeat. Do each stretch twice, noticing if you can stretch a little farther the second time.

? Try dynamic stretching before your workout: take your body through a similar range of motion that you will experience during the upcoming activity. If you are going to go for a run, take 20 really big steps: forward steps, backward steps and step to each side. If you are going to swim, take your arms through their range of motion by making varying sizes of circles in the air.

? Stretch after every workout. Stretching immediately after a workout helps you cool down, and it prevents your hard-working muscles from tightening up. Some people feel that stretching after a workout actually makes them less sore the next day.

? Stretch even if you haven't worked out. It doesn't take much time five minutes or less-to get up and stretch your legs, neck and back periodically throughout the day.

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Ask the Trainer: Stretch daily to restore balance

When people find out that I am a certified personal trainer and pilates instructor, they always have questions for me. 'What's the best form of cardio for weight loss?' 'How can I tone my arms (or

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